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FOODPICKER: Newsletter: Nutrition  (click here to unsubscribe)
Nutrition Q&A Newsletter:

Message from Christine:

With an estimated 24 million people with diabetes and an additional 57 million people with pre-diabetes, I thought it would be a good idea to mention the various types of diabetes and their characteristics.
  • Type 1 - 5% of cases, generally diagnosed at a younger age and requires insulin for treatment
  • Type 2 - 95% of cases, cannot be reversed, losing weight & exercise minimizes complications
  • Gestational - pregnancy, increased risk for Type 2 later in life
  • Pre-Diabetes - can be reversed w/ diet & exercise (a huge opportunity)

Considering the above statistics, 57 million people with pre-diabetes, I think it is safe to say that the need for lifestyle intervention including dietary modification, weight loss, and physical activity is great. 

Christine Carlson, MS, RD, BC-ADM, CDE
FOODPICKER.org, Registered Dietitian & Certified Diabetes Educator


We'd like to recognize the following FOODPICKER.org Contributors!

FOODPICKER.org Contributors: 

Kate Olson, RD, LDN, CDE & Amy Harris

Nutrition Editor Announcements:

The goal of this website includes advancing the field of dietetics.  Please feel free to post questions & comments such as:
  • What trends in dietetics do you see in 2011?
  • Any new nutrition websites/blogs that you like?
  • Can you pass on any career enhancement suggestions?
  • Are you working on any cool nutrition projects?

We will post your comments here and link to your blog if you have one.

E-mail your Nutrition Editor Announcements to:  nutrition@foodpicker.org


This week's question for your nutrition blog:

From: Tracy D. (e-mail not disclosed for privacy)
To: diabetes@foodpicker.org
Date: 11/17/2017
Subject: lots of vegetables?

I was just diagnosed with pre-diabetes.  The nurse told me to eat lots of vegetables.  Could you tell me what "lots of vegetables" means and what type of vegetables to consume?  Also, how should I prepare them?

After you answer a question on your blog please e-mail nutrition@foodpicker.org with the link (so we know that you posted).  The deadline is every Sunday at midnight.  We will post several responses in our next newsletter!

Example: Christine's Blog


Last week's question:

From: Alan V. (e-mail not disclosed for privacy)
To: diabetes@foodpicker.org
Date: 11/17/2017
Subject: what to order at a Mexican restaurant?

I have type 2 diabetes and love Mexican food.  Could you give me some tips on what to order at my favorite Mexican restaurant?

Below are a number of responses to the above question:

Mandy Seay, RD, LD (Registered Dietitian)
Answer: When ordering, consider foods with fresh salsa (salsa is a free food!), grilled steak or fish or items with soft tortillas like soft tacos, tacos al carbon, or chicken or shrimp burritos and fajitas.  Avoid crispy chips and shells as these are fried and high in fat.  Fill half of your plate with free vegetables such as salad or grilled vegetables... (click for entire response)

Lauren Siegfried, RD (Registered Dietitian)
Answer: When dining out, it is important to pay attention to portion sizes and cooking methods, and also ask how items are prepared.  Here are some suggestions: Choose items that are grilled instead of fried.  Split your entrée with a friend or ask for a to-go box to pre-portion what you will eat.  Substitute the rice or fries with an order or black beans to increase the fiber content... (click for entire response)

Brittany Wright, Dietetic Intern
Answer: If eating at a sit-down restaurant, ask for no chips to be brought to your table.  (From personal experience: I have yet to sit at a table with tortilla chips and not house those babies).  As a condiment, try ordering extra salsa, and skipping the sour cream.  Don’t be afraid to ask for your meal with extra veggies!  (Fajitas with extra peppers/onions, tacos with extra lettuce/tomato, etc).  This will fill you up and give you a healthy dose of vitamins and antioxidants.  Although avocado provides healthy fat, the portions provided are often massive.  Ask for your guacamole on the side, so you can control how much you’d like.  In general, avoid menu words such as “crispy, fried, refried, cheesy”... (click for entire response)

Ashley Meuser, MS
Answer: Carefully read the menu and ask questions if you are unsure of any of the items.  Focus on foods that are low-calorie and low-carb.  Some great options following those guidelines are foods that contain: beans, grilled chicken, or salsa (tomatoes, herbs, spices)... (click for entire response)

Michelle Rauch, Dietetic Intern
Answer: Before you even start eating your meal, divide your entree into two portions and ask for a container to take half of it home for another meal.  Restaurant portions are usually over inflated.  Out of sight, out of mind!  Skip the appetizer - or choose an appetizer as your meal. Usually the appetizer portion is a more reasonable size than an entree.  Pass on the sour cream - salsa is a much healthier choice.  Guacamole is healthier than sour cream, however, watch your portions as it is high in calories and fat (albeit the of the healthier sort)... (click for entire response)

Stephanie Garcia, Nutrition Student
Answer: When eating at your favorite Mexican restaurant, don’t be afraid to ask a few questions about items on the menu and if you can make substitutions.  Here are some tips: Avoid words such as: grande, super, double, ultimate, crispy, crunchy, smothered, fried, or extra.  Ask if their beans are cooked with lard, and if they have stewed beans rather than just fried beans.  Ask if they can serve steamed vegetables or salads instead of rice.  Ask for grilled chicken or fish... (click for entire response)

Dahlia Gerges, Nutrition Student
Answer: Instead of high-fat creamy dressings such as ranch, think about using salsa to top salads (this will help reduce calories, carbohydrates and fats).  Choose water as your beverage for the night instead of soda, teas or alcohol (tequila has a lot of calories!).  Instead of a tortilla, you can ask for a burrito wrapped in lettuce.  This will also reduce the amount of carbohydrates and calories which you will intake.  Ask for brown rice instead of white... (click for entire response)

Jordan Jones, Nutrition Student
Answer: Going out to any type of restaurant can be tricky, no matter what your nutrition regiments are!  From perfectly pictured salmon fajitas to mouth watering cheesy chicken quesadillas, many menu choices will tempt your palate.  However be sure to check all ingredients and take care to ask questions of your server.  If something is not listed and you want to know about it, ask... (click for entire response)

Carol Carr, Nutrition Student
Answer: Avoid the following diabetes meal plan busters: dishes made with fried tortillas (chimichangas, taquitos, empanadas), refried beans with cheese/queso, sour cream, excess tortilla chips, "sweet" alcohol drinks like cocktails, ground beef dishes... (click for entire response)

Lindsay Obermeyer, Nutrition Student
Answer: Many Mexican food selections are high in fat and carbohydrate, but following these simple tips will steer you toward some healthier choices: Make sure that the items you order are grilled or baked rather than fried.  Lower the carb count of your meal by cutting at least one major carbohydrate item out of your meal.  For example, order your burrito without a tortilla or order your meal with no rice... (click for entire response)


Still interested in volunteering as a Nutrition Editor at FOODPICKER.org?

If you have not yet gotten started but still want to contribute, contact us and we will send you further instructions.

E-mail Christine at nutrition@foodpicker.org to get started.

Project Instructions

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We will review your questions and submit them to our "Diabetes Panel of Experts" (who have volunteered to help people by answering questions free of charge). 

Visit the Contributors link to learn more about our volunteers.

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FOODPICKER® is a program designed to help people with diabetes make better food choices.  Our hope is that people consider the foods they consume and how they can burn them off with exercise for good health.  We embrace the guidelines put forth by the American Diabetes Association as well as the American Dietetic & American Heart Associations.  This website is completely free and brought to you by volunteers in the health care field.

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